Go on, put a smile on during your WOD!

‎"Surround yourself with only people who are going to lift you higher. Life is already filled with those who want to bring you down." 

-Oprah Winfrey

Above:  Single Arm weighted Overhead Squats recruit a lot of your smaller muscles for stabilization.  Many of our athletes were surprised at the demand on the core required during an unbalanced movement.  Single-Arm movements also pull out a "weaker" side of the body, or the non-dominant side.

Today's WOD:
For time:
10-9-8-7-6-5-4-3-2-1 rep rounds, of:
1-Arm Overhead Squat, Right (53/35 lbs. KB)
1-Arm Overhead Squat, Left (53/35 lbs. KB)
10 Box Jumps (24") after each set of Overhead Squats

There's something so warm and fuzzy about watching children hit a WOD, especially when they are in their element and enjoying the moment.  Yes, Haya is smiling while Overhead Squatting and Burpee-ing!  I think she's onto something--I'm going to have to try her WOD technique on Monday of smiling throughout the workout.  Love it!

Yesterday's WOD Board:

Moment For Life

"...everybody dies but not everybody lives." 

-Moment For Life, performed by Nicki Minaj

Above:  Mike Choi from CrossFit Playground in Connecticut stopped by for some workouts with us while on his visit to Oahu.  Way to represent your box well in today's benchmark chick, "Cindy"!

Today's WOD:
"Cindy"
AMRAP in 20 minutes, of:
5 Pull-ups
10 Push-ups
15 Squats

You may have heard Nicki Minaj's new song "Moment for Life" playing during your WOD.  I can't help but get emotional when I hear the lyrics to that song.  The lines that she throws out in that song are a constant reminder to enjoy the moments in your life--good and bad.  Remember folks, there is no dress rehearsal!  You are either living your life and enjoying it, or you are not.  I hope that you enjoy your time at the box and it truly is the finest hour of your day.  I have been so blown away by the awesome athletes that call CrossFit 808 their box--doctors, nurses, firemen, teachers, armed forces, students, bankers, lawyers, engineers, parents, grandparents, etc.--you guys come together, encourage each other and get it done.  Yes, I am one proud coach and I am not afraid to say it! Get some!

Yesterday's WOD Board:

Take a risk!

"There's something liberating about not pretending. Dare to embarrass yourself. Risk." 

-Drew Barrymore

Above: Jeff and TJ go "head to head" in the bottom of the squat hold!  They pushed each other and held for over 3 minutes.  Jade got in on the action with her brand new WODKILLA shirt! Love it!

Today's WOD:
Push Jerk 1-1-1-1-1


Then...
Max reps of Handstand Push-ups
Max Bottom of the Squat hold
Max L-Sit Hold on Parallettes
Max Chin-up Hold

Take a risk and step out of your comfort zone, even if it means embarrassing yourself a little.  Today we had many try a Handstand Hold for the very first time!  It is not comfortable being upside down on your hands, but that didn't stop our athletes from trying.  That to me is the best feeling in the world--when you give something new a try even if it means falling on your butt or head in today's case.  Many athletes today crumbled to the ground on their first attempt, but got up and gave it another shot.  That's the effort I love to see and coach!

Yesterday's WOD Board:

CrossFit 808 moves onto the Nor Cal Regionals!

‎"You are what you believe yourself to be."

-Paulo Coelho

Above:  My morning girls get their WOD on!  All of them used different loads for the deadlifts and had different rep schemes, but they all did the same amount of work.  In this particular WOD, going lighter does not mean moving less total weight because everyone needs to achieve the goal of moving 7000 lbs. for the women and 10000 lbs. for the men.

Today's WOD:
For time:
200 Double Unders
M-10000/W-7000 lbs. of Deadlifts
800m of Running

Partition the Double Under reps, Deadlift load and reps, and Running however you choose.
For example:  400m Run, then 5 rounds of: 40 Double Unders and 10 Deadlifts (200/140 lbs.), then 400m Run.

So its been over 7 weeks since we started the CrossFit Games Open and as a box we've attempted 6 different but equally brutal workouts.  Some long, some short, some heavy, some light, some with a lot of rounds, some with longer rounds.  For our rookie CrossFitters, some of the movements were a bit strange.  For some of our competing athletes the loads in the workouts were PRs!  Most of our competing athletes finished the entire 6 workouts, others were knocked out here or there.  Regardless, everyone, including those who only did it because I "forced" you to, became better CrossFitters for it.

So you want to know the 411 on how those that competed did?  Our affiliate team finished 7th in the Northern California Region and will advance to Regionals on June 3rd.  Those that completed all of the 6 workouts without scaling can compete with our affiliate:  Coach John, Coach Cheyne, Mike Kinzie, Hoku, Mike Ballenger, Brandy, Lei Felipe, Rome, Maila, Katrina, Nakoa, Danny, TJ, Jackie, and Seth.  Individuals that placed in the top 60 for the Northern California Region in their respective genders, who earn a spot at the Nor Cal Regional:  Kyla, Coach Josh, and myself.

More details about Regionals will be released later this week on the CrossFit Games website.  For now, we know it'll take place on June 3rd to June 5th and be in San Jose, California, so you can book your flights if you'd like come up and watch the Nor Cal Regional!  Did someone say CrossFit vacation?

Yesterday's WOD Board:

Day 30 of the Paleo Challenge!

"Act as if what you do makes a difference.  It does."

-William James

Above:  GHD Sit-ups can be intimidating, however with some practice and repetition they become more and more manageable.  Today's classes all warmed up on the GHD (Glute-Ham Developer) and got a feel for the aggressive sit-up.  Some more experienced with the big black machine attempted GHD sit-ups during today's WOD.  Even fewer were able to conquer all 5 rounds!  But, don't worry if you didn't tame that beast today, we'll see much more of her in the future [insert evil laugh].

Today's WOD:
"Hansen"
5 rounds for time:
30 KB Swings (2/1.5 pood)
30 Burpees
30 GHD Sit-ups

Day 30 of the 30-day Paleo Challenge - You did it, now let's see the changes and take those AFTER pictures!

CONGRATULATIONS--you made it through 30 days of the Paleo Diet and the beginning to a whole new and improved life!  How do you feel?  How do you look?  How much do you love the Paleo plan?  I know there are a few of you who are going to let their guard down tomorrow, because you "deserve it".  There is NO JUSTIFICATION for eating poorly--you deserve better and you have proven this to yourself the last 30 days.  Don't stop now! Keep the Paleo train going! Yes, that's my recommendation to all of you.  The number one reason we do a Paleo Challenge is to show you that better nutrition is better for you, and doable.  It is doable.

So, instead of going out and throwing away everything you just worked for by eating pizza till you throw up, how about you do some good and donate your very clean blood!  One of the perks of being Paleo is that your blood is very clean.  I am a regular blood donor and try to give as much as I can, whenever I can.  Its nice knowing more Paleo CrossFitters are donating blood.  Call me a fitness snob or fitness elitist, but if I had a choice when having a blood transfusion, I'd request a Paleo CrossFitter pint!  If you have never given blood before, it only takes about an hour of your day and the painful pinch only hurts for a few seconds.  I hate needles and have hated needles since I could talk, but somehow I manage to get through it--just remind yourself that you are saving up to 3 lives with just one pint!  Oh, and don't even think about taking one of the free donuts when you're done, bring in a sweet potato or banana for after and eat a good sized Paleo meal within the hour.

Yesterday's WOD Board:

"Open/Cheat Meals while on the Paleo Plan"

‎"If you don't like something, change it. If you can't change it, change your attitude." 

-Dr. Maya Angelou

Above: Like the Drowning Pool song goes: let the bodies hit the floor, let the bodies hit the floor!

Today's WOD:
Power Clean 3-3-3-3-3


Then...
AMRAP in 15 minutes, of:
250m Row
25 Game Standard Push-ups

Day 28 of the Paleo Challenge - Easy on that open/cheat meal!

As the final days of the Paleo Challenge approach us, I want to answer some general questions about open/cheat days or meals.  While some sources allow you to do an 85 to 15 split between Paleo strict and open meals a week, respectively, I suggest you don't plan your cheat meals.  Instead, just let them happen every now and then, and be smart about it.  Instead of a huge gluten binge, go have some sushi and ice cream or mexican, corn tortillas, and some gold tequila.  

Typically, when people plan a cheat meal or cheat day, they sound a bit crazy and end up going overboard in one meal, then getting painful tummy aches:  pizza, burgers, nachos, cookies, beer, and ice cream. Don't pretend you haven't had a conversation where all those foods came up and you were telling your friend, "I can't wait to have my open meal!" Your focus should be on bettering your health by sticking to the Paleo Diet, not your cheat meals.  It takes a lot of discipline to stay on the path less chosen, but I can't preach enough about how much you are gaining from it.  All this being said, when you do have a cheat/open meal, make sure you bring your fish oil!

Saturday's WOD Board:

Day 27 of the Paleo Challenge: Intermittent Fasting

"If you cheat reps in a WOD, I know about it and I tell others!" 

-Coach John B.

Today's WOD:
Front Squat
5-5-5-5-5


Then...
"Karen"
For time:
150 Wall Ball (20/14 lbs. to 10')
See March 3, 2011.

Day 27 of the Paleo Challenge!
Question: What if you're out with the family at a family fair/carnival and you are hungry, but didn't pack anything to eat?

Answer: Intermittent fasting!  If you want it in Paleolithic terms--our ancestors did not have grocery stores to stop at whenever they were hungry and sometimes they just couldn't make the catch or couldn't find some berries, so they had no choice but to fast for a day or so.  I have played around with intermittent fasting and found that it really makes me feel "clean", like I've gotten all the junk out.  Its not that hard, either, just takes a bit of will power.  Sometimes my fasting is planned, like I stop eating at 5:00pm and then eat the next day at 9:00am--16 to 20 hours is ideal for an intermittent fast.  Other times, the fasting is unplanned, like when my brother eats the meal I packed for the following day, so I have no choice but to fast till dinner.

Robb Wolf touches briefly on this in a blog post, saying: 

If you are familiar with the book Lights Out! Sleep, Sugar and Survival you will likely understand the importance of not only adequate sleep but also periods of fasting (ketosis) and living in a accordance with our genetics if you want to avoid fun stuff like premature aging, cancer and insulin resistance. Some people like Lights Out, others hate it but the information Wiley and Formby presented continues to be validated and occasionally implemented.

A great question is “how do I implement intermittent fasting?” to which I would respond: Implement it to the degree it makes you feel better and improves your life. Two things you MUST do: remove refined carbs from your diet AND get adequate sleep. If you let one slide you really need to tighten up the other. I’ve thought about which one to prioritize but this is a bit like asking if you want your heart or lungs to work. Screw one or the other up and you will have very serious problems.

Yesterday's WOD Board: